If you have been stretching the band underneath your foot by hanging off a step, pushing against a wall, pulling your toes back, or even rolling a can with your foot because you read it on the internet or your doctor told you to, you may actually be doing more harm than good. When your feet feel a little “tight” in the morning, stretching will be fine, but if you really have Plantar Fasciitis you may be irritating the heel. The band that is attached to the heel becomes thickened over time, it no longer can flex so pulling and releasing the band at the attachment to the heel will cause irritation to the area. Think of a thick rubber band attached to a bone, a slow consistent stretch that lasts an hour or more is fine, but a pull and release over and over is like taking a rubber band and snapping it against a painful area. Doing the repetitive short stretches will only cause micro tears in the band leading to severe pain. If you have heel pain and you are attempting to reduce it by stretching then get a Night Splint, these are medical devices that give a consistent even stretch to the plantar fascia allowing it to slowly stretch out over time. Wear the splint for at least an hour a day and stop irritating your foot with inconsistent stretches. If you do get a night splint please READ our instructions on how to wear it, there is an article on our website that explains how to wear one and why it works.
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Plantar fasciitis can be so painful. If it bothers you everyday, you should really see a podiatrist. Good information Dr. Braunn!
ReplyDeleteI agree with Dr. Danciger. If a patient has chronic heel pain, getting into the doctor is a priority.
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